WODconnect

Just what the doctor Rx'd Workouts

Need a training program?

We have tens of training programs focusing on different aspects of the sport. If you are looking for additional challenge or to fix a weakness, check out our training programs!

Training programs

  • For Time; wall balls and DU's Workout

    50 x Wall Ball
    100 x DU
    40 x Wall Ball
    100 x DU
    30 x Wall Ball
    100 x DU
    20 x Wall Ball
    100 x DU
    10 x Wall Ball
    100 x DU

  • Askon Satujumppa Vol 1: Abs Workout

    20 mins of ab work, 30s on 10s off

  • WOD ”Green” Workout

    4x8 Ring Row (negative if possible)

  • 35min for quality Workout

    • 1min: Easy row/ski/Bike/Jog
    • 8+8: Front rack-Reverse Lunge (single arm / kb)
    • 1min: Easy Row/Ski/Bike/Joq
    • 8+8: Windmill (with kb)
    • 1min: Easy row/ski/bike/Jog
    • 8-16: Push up with row (2xdb / alternate hand)

  • 3/21/18 Workout

    Start up
    stretch for 4 mins

    choose one:
    2 mins of running, rowing, airdyne, jax, jump rope, rope slam

    3rds(8)
    3 pull ups
    6 jing jang
    9 plyo

    Metcon/*Rx(15)
    3rds
    16 ttp/hkr/k2e/*ttp
    16 push press 75/55-*95/65
    16 cal row/airdyne
    then
    8 pull ups/c2b/bmu/*ring mu(choose per your skill set)

    gym goat/cc movements(10)

    Finisher
    100 flutters-2ct
    30 w-raise
    :60 sec s/a para stretch
    2 min samson

  • CFPORVOO WOD 22.3.2018 Workout

    3 rounds

    5 bar MUs

    5 box over burpees

    5 stand ups

    20+20 side ups

  • AMRAP 10 min Workout

    AMRAP 10 min
    10 pushups
    10 box jump
    10 pullups

  • 3x3 Squat Clean Strength

    3x3 Squat clean @80%

    Rest 2-3min btw sets

  • As Much Repee as.... Workout

    In teams of 4

    AMRAP 28

    20 Box Overs 50/60
    20 Wall Ball
    20 Anchored Sit-Ups ( käsipainot maahan nilkkatueksi )
    Rest Station

    1 henkilö tiimistä tekee koko liikkeen, samalla 3 muuta tekee omaa liikettään ( 4. liike on leporasti ) Seuraava kierros alkaa kun kaikki liikkeet tehty. Semmonen tanhupallo wall balliin jolla menee nuo 20 pötköön.

  • “Biceps Pump” Workout

    “Biceps Pump”

    21-15-9

    Row kcal
    Double KBS 16/12kg
    Pull-Up

    This is for time. KBS to eyelevel. Try to hit the reps unbroken. Scale if needed. Target <8min